First, the advantages and disadvantages of brisk walking and jogging
A. advantages and disadvantages of walking quickly
1 Advantages of walking fast: Walking can be carried out more easily, even for people who usually lack exercise.
2. Disadvantages of fast walking: fast walking is not suitable for long-term persistence, because it often becomes a purposeless exercise, and it needs to be converted into other high-intensity exercises to a certain extent.
3, the correct way to walk: If you want to walk as a weight loss exercise, posture is very important. The upper part of the body should be straight, facing forward, the arms should be stretched out naturally, the swing range should be large, the stride taken by the feet should be widened as much as possible, and the calf muscles should be tightened. There is not much requirement for walking speed. The key is to increase from 1000 steps to 3000 steps every day, and then keep walking for 30 minutes every day. If you can't finish it for 30 minutes in one breath, you can also separate it for 3 times.
B. Advantages and disadvantages of jogging
1. Advantages of jogging: Jogging with high exercise load can certainly make weight loss exercise more advanced.
2. Disadvantages of jogging: Jogging has a heavy burden on the feet and waist, and people with injuries in these two parts should avoid it. 1 calorie consumption, walking needs 19 steps, jogging needs 10 steps. For every 100 calories consumed, it takes 26 minutes to walk and 13 minutes to jog.
3, the correct way to jog: when jogging, the same line of sight should be forward, and the upper body, especially the back, should be tightened backwards. The bending of arms and elbows should also be consciously tense. Don't relax, all feet on the ground. Jogging has a trick. Start by walking 10 minutes, run for 5 minutes, and then walk 15 minutes. After the body gradually adapts, walk 10 minutes, jog 15 minutes and walk for 5 minutes; After the intensity is increased, the walking time can be shortened and the running time can be prolonged.
C.who chooses to walk fast?
1, people who have no exercise habits can reduce sports injuries by walking.
German sports expert Klaus? Perth pointed out that every step an ordinary person takes, the impact on the soles of his feet is about 1~2 times of his weight, only about 1/3 of his jogging, and the stress on his knees and ankles is much smaller. Under normal circumstances, there will be no serious knee and ankle injuries when walking, unless you step on something like a stone and sprain your foot or get trampled by a companion behind you.
2. It is safer for the elderly and obese people to walk.
The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no exercise habits, it is safer to walk. However, if the elderly who have the habit of running exercise since childhood have good adaptability to their knees and ankles, running exercise is safe.
For obese people, walking is safer than running because of their heavy weight and high pressure on their knees and ankles during running, which is easy to cause knee and ankle injuries.
New scientific research shows that walking is at least as effective as running, and it seems better for some people who don't exercise regularly. Runners are far less likely to suffer from hypertension, diabetes and heart disease than people who don't like sports. Running for an hour every day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. Because of the same energy consumption, it takes more time to walk. But running or walking is much better than not exercising.
D. Fast walking can promote healthy weight loss;
People who take walking as the main exercise mode can't bring real benefits to their health because of insufficient exercise times and insufficient walking speed, and the total exercise load can't meet the requirements of promoting health. In a telephone interview with 7,600 adults in Michigan, USA, it was found that only 6% of the respondents who took walking as their only leisure exercise really reached the health standard. Walking to achieve fitness goals requires striding, holding your head high, swinging your arms, and reaching a certain speed.
1, striding: After striding, the heel first touches the ground, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground. Knees should be slightly bent.
2. Hold your head high: keep your back straight and don't lean forward like running.
3, arm swing: the arm should swing actively. Swing your arms so that the upper arm and the lower arm are at about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65438+ per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.
E. stretching after running is also important:
Stretching after running is ignored by many runners. After running, they are very tired, just want to eat something quickly, take a quick bath and have a rest, and often skip stretching. Fully stretch your muscles, ligaments and even fascia, so that it can quickly recover from fatigue and become more powerful when regenerating.
But if you don't stretch after running for a long time, the muscle ductility will become smaller. It will not only affect the stride size, but also affect the running posture. For example, a lot of pain in the outer edge of the knee is caused by the tension of the outer thigh (iliotibial tract). Because the iliotibial tract is not well stretched, it is in a tight state for a long time, and the lateral edge of the knee joint is excessively stretched, causing pain. At this time, pressing the outer edge of the thigh with your hand will also cause pain. Full stretching of iliotibial tract can relieve and prevent knee pain.
A simple way to stretch the iliotibial tract is to stand with your legs crossed together, bend down and try to touch your toes, feel the pain on the outside of your hind legs for 30 seconds, and then change your other leg. Repeat 2-3 times.
2. Pay attention to losing weight quickly
1, adjust running posture:
(1) when landing, try to control the position of the ankle just below the knee, or slightly behind. The bending at the knee will play a good cushioning role. The posture that the runner does the most harm to the knee joint is that the position where the foot lands is in front of the knee joint, which leads to the knee joint straightening. At this time, a considerable forward force impacts the knee joint through ground feedback.
② The position of the foot tribe should be controlled as far as possible in the forefoot, especially the center of gravity should be between the big toe and the second toe. This center of gravity position is to arrange the stress point of the leg reasonably. Whether the stress point is closer to the lateral, medial or posterior side of the foot, it will cause lateral impact on the knee and lead to injury.
(3) control the stability of the body and don't shake. Your body should be like a steel plate when running. Because swinging from side to side will make the center of gravity change continuously in the lateral direction, giving the knee a lateral impact force. The front side of the knee has the strongest ability to bear weight. Therefore, don't swing your arms too much and take a big step forward too much during running, because these will increase the instability of your body.
2, strengthen muscle training: the strength of the legs, especially the thigh muscles, can provide corresponding protection for the knee joint. The quadriceps femoris on the front side of the thigh is stronger, which can reduce the impact on the knee when landing. Many pains in the front of knee joint are caused by quadriceps femoris weakness. Squatting against the wall is the easiest way to exercise quadriceps femoris. Squatting against the wall is a static action, and the knee joint does not retract, so the influence is small. But don't pursue the time and intensity of squatting from the beginning in the training process. Pay attention to the standard of posture, such as don't bend over, keep your hips stable, and put your knees vertically above your ankles.
3. Pay attention to stretching and relaxation: It is necessary to relax and warm up before running. Many sports injuries occur at the beginning of training, and the body has not fully adapted to the sports state. The joint capsule of the whole body joint has not secreted lubricating fluid, and the muscles are still stiff and inelastic. If you start intensity training at this time, it is equivalent to the feeling that the car has not warmed up, and it will directly start to pull to a high speed of 200 kilometers.
Therefore, you should warm up enough before each run. If you don't want to warm up in place, you can use the first 1/4 mileage to relax and warm up by jogging. When you feel relaxed and coordinated, run at a normal speed.
Which is better to lose weight, brisk walking or jogging? The above statement gives the answer, that is, brisk walking has a faster weight loss effect, while jogging has a more thorough weight loss effect, so there is still a difference between brisk walking and jogging.
3. The correct way to lose weight quickly
1, eat a plastic fiber fruit before you go: the plastic fiber fruit carefully extracts beneficial weight-losing ingredients from a variety of natural herbs, such as Pu 'er tea, tamarind, plantain seeds, etc., and quickly consumes body fat, thus achieving the effect of fast weight loss. At the same time, it is helpful to establish a fat isolation layer in the body, reduce the absorption and excretion of excess fat in the body, and will not rebound after stopping using it, without any dependence.
According to the staff of the Fast Walking Science Research Center, the key to losing weight by fast walking is to walk 10,000 steps every day for more than 20 minutes each time. Because walking for about 20 minutes, you will officially start burning fat, and you will achieve slimming effect by sticking to 10,000 steps every day.
3, pay attention to the posture of walking: eyes should look up, head should be raised, body should be like a straight line, feet should be stretched straight, legs should be close together. Avoid hunching when walking, so as not to affect the normal development of the body.
4. Control the speed of walking: As usual, it can't achieve the desired effect, but the speed like running is too fast. Fast walking means walking at a certain speed, which is a bit like race walking.
5. Site selection: In order to avoid danger, it is best not to walk fast on the cement road, which is easy to sprain your ankle. If there is a school around your home, you might as well walk on the plastic track of the school, which will not hinder the traffic or make your feet tired.
6. It is best to wear flat shoes when walking, and pay attention to wearing less high heels. Only by wearing comfortable shoes can you lose weight by walking.
7. If you walk at 7 o'clock every night to lose weight, then you have to exercise. The best time for walking to lose weight should be from 3 pm to 9 pm (especially for diabetics).
8. Warm-up exercise is essential: in the first 5 minutes, the pace is slightly slow, so that you can get into the state slowly, and then walk slowly for 20-30 minutes at a slightly faster pace. Be careful not to hunch over, tighten your abdomen and hold your hands tightly.
Finally, walking to lose weight is relatively simple, and there is no need to prepare sports equipment. However, it should be noted that you should wear suitable and comfortable shoes to avoid more discomfort during walking.